4/16/21 - Friday

A1) Front Squats 5x3

*Start at 70% of 1RM FS and work up

A2) HSPU or HSPU Progression 5x 5-7 (Indoors) or Seated Strict DB Press 5x 5-7 (Outdoors)

B) 2 Rounds For Time:

30/24 Calorie Row/Bike/Ski

30 Wallballs

20 Pullups or Bent Over Rows

10 Hang Power Cleans

T1- You pick the weight

T2- 115/75

T3- 155/105

Competitor- 185/125

Mobility -

2 Rounds For Quality:

Side Lying T-Spine Rotation x 20 each side

1:00 Pigeon Stretch each side

1:00 Foam Roll Lats (each side)

20 Cat/Cows